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: You do not hit a specific rep number; instead, you aim for a target Reps in Reserve (RIR) . For example, Week 1 might be 3-4 RIR, progressing to 0-1 RIR by Week 4.
: Chest focus (e.g., Barbell Flat Press ) paired with vertical or horizontal pulls. [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx
: Users rate each session's difficulty and recovery. If you rate recovery as "1," the program may add sets to subsequent sessions, potentially leading to long workouts (up to 2 hours) by the end of a meso. Typical Exercise Layout (4x Split) : You do not hit a specific rep
The template relies on autoregulation and progressive volume rather than fixed rep goals: Week 1 might be 3-4 RIR